Name: Playbook - Sarah Herse - 3 part intermediate/advanced bodyweight workout
Uploaded: 2024-03-20T21:08:55.300Z
Duration: 30 min
Description: 3 part intermediate/advanced bodyweight workout

Anke Schneider

Shawna Hale

A. Warm up x 3 Sets:
A1. Inchworm to pushup x 5 reps
A2. 180 Jumping Jacks x 10 reps
A3. Jumping Lunges x 10 reps
A4. High Knees x 10 resp
A5. Butt Kickers x 10 reps
*Rest 30 seconds between sets

B. 4 Sets (superset):
B1. Alternating Cossack Squats x 12 reps (6/side)
B2. Alternating Jumping Lunges x 12 reps (6/side)
*Rest 45 seconds b/w sets

C. 4 Sets:
C1. Plank kick through with hand tap x 10 reps
C2. High Plank Hold x 45 seconds
*Rest 45 seconds between sets

D. 4 Sets (Superset):
D1. Burpee tuck jump x 8 reps
D2. 100m Run (sprint)  (complete 30 seconds of high knees if nowhere to run)
*Rest 1 minute b/w sets
*Go directly from burpee tuck jump to the next movement

A. Warm up x 3 Sets:
A1. Inchworm to pushup x 5 reps
A2. 180 Jumping Jacks x 10 reps
A3. Jumping Lunges x 10 reps
A4. High Knees x 10 resp
A5. Butt Kickers x 10 reps
*Rest 30 seconds between sets

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Start by doing a jumping jack then jump 180 degrees the other way and do another jumping jack
- Complete for recommended amount of reps

180 Jumping Jacks

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

Warm Up

B. 4 Sets (superset):
B1. Alternating Cossack Squats x 12 reps (6/side)
B2. Alternating Jumping Lunges x 12 reps (6/side)
*Rest 45 seconds b/w sets
*Go directly from the cossack squats to jumping lunges*

(12 reps - 6/side)

- Stand with your back straight and feet a little wider than shoulder-width apart. 
- Point the toes of both feet to the outside at a 30-45° angle. 
- Flex one knee to the outside, bringing it down over the 2nd and 3rd toes. Maneuver the knee slightly to the outside and try to squeeze your hamstring into the back of your calf.
- Keep your other leg straight, rotating the knee and toes up towards the ceiling. Keep both of your heels on the floor.
- You can adjust your footing here if necessary, but remember to maintain a straight back posture even as your hips lower into the squat.
- Maintaining control over your posture, push off the foot of the bent leg to return to center. You don’t have to stand up fully but it can help stabilize you if necessary.

Body weight cossack squat

(12 reps - 6/side)

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Circuit 1 (Superset)

C. 4 Sets:
C1. Plank kick through with hand tap x 10 reps
C2. High Plank Hold x 45 seconds
*Rest 45 seconds between sets

- Start in a plank position with your body in a straight line, your hands under your shoulders, and your feet shoulder-width apart.
- Lift your right hand and your left foot off the floor, rotate your hips to the right and kick your left leg to the right and tap your foot with the hand off the ground.
- Rotate your hips to the left, return to plank position and then repeat on the opposite side.
- Keep alternating sides until the set is complete.

Plank kick throughs with hand tap

*Modify length of plank if needed, try to at least get 30 seconds*

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

Circuit 2

D. 4 Sets (Superset):
D1. Burpee tuck jump x 8 reps
D2. 100m Run (sprint)  (complete 30 seconds of high knees if nowhere to run)
*Rest 1 minute b/w sets
*Go directly from burpee tuck jump to the next movement

- Begin standing with your feet hip-width apart. This will be your starting position.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. From this position, press up like you're doing a push-up, extending your arms and bringing your hips off the ground.
- Jump your feet under your hips into a  position, then immediately explode upward, driving your knees towards your chest.
- Jump as high as you can, raising your knees up, and then ensure a good landing by extending your legs and absorbing the impact by bending your knees.
- Repeat for the recommended number of repetitions.

Burpee tuck jump

Sprint 100m (approximately 15-20 second sprint)

*If no place to run complete fast high knees for 30 seconds*

Circuit 3

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